Wednesday 110922

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"Hamburguesa"

5 Pull-ups
10 Push-ups
15 Squats

200m Run

21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

400m Run

75 Wall ball shots, 20# (15#)

400m Run

12 Pull-ups
21 Kettlebell swings, 24kg (16kg)

200m Run

15 Squats
10 Push-ups
5 Pull-ups

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Hanna_surfing_cali
Hanna using her fitness in the waves in Cali.

We're pulling out some past photo contest entrys to celebrate our members fitness! And yup, Hanna still wins the $25 cold hard cash. Congrats Hanna on an amazing way to celebrate your 40th.

I turned 40 last week and celebrated with a 06:30am WOD, "Christine"! Another part of the celebration was inviting some of my girlfriends to California to go surfing. Surfing is one of the biggest reasons I started doing CrossFit.  I need the upper body and core strength to progress, while safely paddle into the head high swells I want to ride. Since some of my girlfriends had never surfed before we stayed on the inside where it's shallow and the waves are smaller and less challenging for beginners. To make things interesting for me, I chose to ride a "performance" longboard, which is a shorter, narrower and much more maneuverable board than I've ever ridden in the past. The photo shows a somewhat graceful, dismount as I tried to learn how to ride that board. My rashguard is up around my shoulders because just before I caught this wave, I completely messed up my takeoff and ended up going over the falls. That is the surfing equivalent of a skiing yard sale and included the hoots of laughter from the rest of my crew!  No sweet sunset barrel photos on this trip, but it's all good. We all had a great time, I felt much stronger in the water and two more of my girlfriends are now surfers – best birthday ever - Hanna

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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